Valter longo is a Italian-American biochemist, who is known for his research on the biological mechanisms of aging and the effects of fasting and diet on health and longevity. He is Professor at the University of Southern California (USC) and directs the Longevity Institute at USC. Longo was born in Genoa, Italy and has made waves with his book “The Longevity Diet“, or in German “Eat healthy“, attracted attention. In this article, we show you what the mid-fifty-year-old does every day to Health span to extend and what scientific findings lie behind his diet.
What is Valter Longo researching?
In his search for the secrets of the “Blue Zones” where people lived to an unusually old age, Valter Longo has focused on the interaction between cells and our diet. In particular, he focuses on how special diets that mimic fasting, can influence the aging process and reduce the risk of age-related diseases such as cardiovascular disease, diabetes and neurodegenerative disorders. His work has led to the development of the so-called “Fasting-mimicking diet” (FMD), also known as Pseudo-fasting, which aims to reap the benefits of fasting without having to completely abstain from food.Valter Longo and nutrition
Valter Longo has devoted much of his research to the interaction between our diet and our health. He has included studies of small organisms such as flies, worms and yeast, as well as studies on mammals and humans. According to him, there are two metabolic pathways that are influenced by our diet:The protein-endocrine axis
The protein-endocrine axis describes the relationship between the intake of proteins and certain amino acids such as methionine and influencing hormones that control growth and aging, especially Growth hormone (GH) and insulin-like growth factor 1 (IGF-1).- High protein intake and IGF-1: Diets with increased protein content can increase IGF-1 levels in the body, which in animal models, such as rodents, leads to a shortened life span because IGF-1 has a pro-aging effect.
- Reduction of proteins: Reducing protein intake leads to a significant reduction in IGF-1 levels and an increase in inhibitors of IGF-1 signaling, which may prolong lifespan.
- Genetic mutations and longevity: Mutations affecting growth genes in mice (eg deficiencies in growth hormone or its receptors) show an extension of lifespan by 35%–50%. Such genetic changes reduce circulating IGF-1 levels and thus centrally influence growth and aging.
- Protection against disease: Mice with deficiencies in the growth hormone signaling chain show not only a longer lifespan but also a lower tendency towards insulin resistance and cognitive decline in old age.
Please note: We need proteins to survive. Reducing proteins is not always useful. Even if animal studies have shown that this can prolong life, you should make sure that you Minimum amount of protein of 0,8g per kg body weight Do not go below this limit, otherwise you risk losing muscle mass, which is more difficult to reverse, especially in old age.
The sugar-endocrine axis
In addition to too much protein, sugar is suspected of accelerating aging and thus shortening health span. According to Valter Longo, two of the molecular pathways are:- Insulin secretion: Glucose leads to the secretion of insulin, a hormone that regulates glucose metabolism. Increased insulin production, caused by high sugar intake, can activate pro-aging pathways in cells. This is consistent with observations in the yeast S. cerevisiae, where glucose accelerates aging through similar mechanisms. It can also lead to insulin resistance.
- Direct activation of signaling pathways: In addition to its role in insulin secretion, glucose can also directly activate certain cellular signaling pathways that are associated with aging. For example, glucose can mTORC1 , an important cellular center for growth and metabolism. mTORC1 is activated by dihydroxyacetone phosphate (DHAP), an intermediate in Glycolysis, activated.
Valter Longo and fasting
Based on his extensive research into the relationship between nutrition and health, Valter Longo has developed some principles for himself (and others). True to Hippocrates' saying "let food be your medicine and medicine be your food“ he has adapted his diet to his research results. For him, this means that he mainly vegan fed (except fish for Omega-3 supply) and dthree to five days a month follow his specially designed fasting regime. The Fasting has already been proven effective in some studies as it has a positive effect on the protein-endocrine axis as well as the sugar-endocrine axis.Did you know? Valter Longo is a great friend of AlmondsHis favorite breakfast is almond butter on whole grain bread. Almonds are a real "superfood." Even though this term is used quite inflationary when it comes to food, almonds do have some positive properties. They are rich in healthy fats and with 22g they are a strong source of vegetable proteinIn addition, they can influence blood lipid levels by reducing the “bad” Lower LDL and the “good” Raise HDL. They can help regulate blood sugar and last but not least, almonds can have a positive effect on the microbiome. As a prebiotic, almonds promote the growth of healthy bifidobacteria.
The Valter Longo Nutrition Plan
Valter Longo's nutrition plan is based on his research. You should always decide for yourself whether it is right for you. He has summarized some of his basic principles on his website:- Eat mainly vegan and occasionally some fish with high Omega 3 content.
- Drink a lot, tea and coffee are also fine
- Keep your protein intake low if you are under 65. Depending on your body weight, between 40 and 70 grams per day
- As few saturated fatty acids as possible from animal and plant sources
- Get as many secondary plant substances, vitamins and minerals as possible through your diet. If this does not work in sufficient quantities, supplement them
- Depending on body weight, 3 or only 2 meals a day and no sugary snacks
- Eat in a 12 hour window and do not eat 3 to 4 hours before bedtime
- If possible: fast once a month
Pseudo-fasting or the fasting-imitating diet (FMD) according to Valter Longo
Once a month, Valter Longo practices his diet, also known as the “Fasting-mimicking diet” (FMD) or Pseudo-fasting. It is designed to mimic the positive effects of fasting while still consuming a certain amount of food. There are a few things to consider:- Calorie restriction: The diet consists of a sharp reduction in calorie intake for a set period of time, usually for five consecutive days per month. Typically, about 34-54% of the normal daily calorie intake is consumed during this time.
- Plant-based: The diet is mainly plant-based and includes a balanced mix of carbohydrates, fats and proteins.
- Rich in micronutrients: The diet is rich in nutrients to avoid deficiencies during fasting periods and to support the body. Vitamins, minerals and antioxidants are the basis.
- Intermittent fasting: The diet is not carried out continuously, but at certain intervals, usually once a month. This is intended to allow the body to recover and maximize the benefits of fasting without the negative effects of permanent calorie restriction.
- Activation of molecular pathways: The goal of sham fasting is to activate the molecular pathways of fasting without completely abstaining from food
Valter Longo’s recipes for longevity
On his website, the researcher provides some recipe ideas for a healthy and balanced diet. Among them are many recipes that are based on the Mediterranean diet. Hummus, octopus salad with potatoes and green beans or Sicilian pasta with eggplant and tomatoes.Pseudo-fasting and the molecular impact
In addition to the already mentioned effect of fasting on the protein-endocrine and sugar-endocrine axes, there are other molecular pathways that are closely associated with fasting and longevity. One of the most important is certainly the effect of (pseudo) fasting on the Sirtuine. Simply put, sirtuins are a group of longevity genes. If these are activated, this could lead to an extension of life. Some diets, such as the Sirtfood Diet (made famous by the singer Adele, among others)Did you know? How do researchers actually measure whether an intervention such as fasting has a positive effect on life? There are several methods for this. With yeast and flies, both of which do not live very long, the experiments can be designed in such a way that the entire life span Another method is the biological age to measure. This is hidden in the Epigenetik and provides information about how “old” a cell is. Proteomics could also become even more important in the future. Here, researchers measure proteins in the cells and can assign them to certain categoriesThis provides a comprehensive picture of the proteome.
Bryan Johnson, David Sinclair and Mark Hyman – other pioneers in the field
Similar to Valter longo, there are others in the field of longevity medicine who follow a similar approach. The multimillionaire Bryan johnson pursued with a project Blueprint the most ambitious goal. He wants to be turn back biological age as far as possible, so that in the best case scenario he no longer ages. He has hired a whole team of doctors and researchers for this purpose. He describes himself as the best studied people in the worldSimilar to Valter Longo, Bryan Johnson follows a vegan diet, with a focus on Calorie restrictionIn addition, there are intensive exercise sessions and more than 100 supplements per day. David Sinclair is, among other things, through research into the molecule Resveratrol, One Sirtuin activator, became famous. The Harvard professor is also a big fan of fasting and practices it regularly. Mark Hyman, an American doctor and bestselling author, changed his diet after a few personal setbacks and also largely avoided sugar. He also likes to follow Hippocrates' motto: "Let food be your medicine and medicine be your food. "And finally ...
Valter Longo is one of the most recognized researchers in the field of geriatric medicine. In 2018, the professor was honored by Time Magazine to be named to its list of 50 most influential people in health. His research into pseudo-fasting, or the fasting-mimicking diet (FMD), is based on decades of data analysis. This has enabled him to contribute to the fact that fasting is not only associated with religious rites, but has also found a place in evidence-based medicine.Sources
Books
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- Longo, Valter D, and Rozalyn M Anderson. “Nutrition, longevity and disease: From molecular mechanisms to interventions.”Cell 185,9 (2022): 1455-1470.Link
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- Brandhorst, Sebastian, and Valter D. Longo. “Protein Quantity and Source, Fasting-Mimicking Diets, and Longevity.”Advances in nutrition (Bethesda, Md.) 10,Suppl_4 (2019): S340-S350.Link
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- Mattson, Mark P et al. “Impact of intermittent fasting on health and disease processes.”Aging research reviews 39 (2017): 46-58.Link
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- Fanti, Maura et al. “Time-Restricted Eating, Intermittent Fasting, and Fasting-Mimicking Diets in Weight Loss.”Current obesity reports 10,2 (2021): 70-80.Link
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- Barreca, Davide et al. “Almonds (Prunus dulcisMill. DA Webb): A Source of Nutrients and Health-Promoting Compounds.”Nutrients vol. 12,3 672. 1 Mar. 2020. Link
